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WHAT’S COOKING
Fiordland Advocate
Page 12 | 1 November, 2012
Seeds such as sunflower, pumpkin,
sesame and flax are nutritional
powerhouses. High in fibre, protein,
vitamins, minerals and mono and polyunsaturated fats, they taste great
and are extremely versatile.
• Sunflower seeds are the grey-green fruits of the golden flower.
They have a mild nutty flavour; are one of the main sources of
polyunsaturated oil; and contain vitamins E, B1 and B6, manganese,
magnesium, copper, selenium, phosphorus and folate. Use in pesto in
place of pine nuts; or combine with parmesan cheese and raisins and
sprinkle over steamed greens.
• Pumpkin seeds-or pepitas-are flat, dark green seeds with a chewy
texture and subtle sweet, nutty flavour. They are a good source of
protein, plus iron, zinc, manganese, magnesium, phosphorus, copper
and potassium. In Mexico, pepitas are often ground to thicken sauces.
Sprinkle pumpkin seeds over mixed roasted veggies and top with
yoghurt; or for crunch, add the seeds to your hamburger mix.
• Sesame seeds have been cultivated for well over 5000 years. They
are high in manganese and copper and a good source of calcium,
magnesium, iron, phosphorus, vitamin B1 and zinc. The seeds add
nutty taste and delicate crunch to many dishes. Roll sushi in lightly
toasted sesame seeds; brush salmon with sweet soy sauce and dust
with the seeds before cooking; or add to toffee to make sesame brittle.
• Linseeds (or flax seeds) are not the seeds of our native flaxes but
come from Linum usitatissimum. They have a sweet nutty taste and
are the richest plant source of omega-3 fatty acids. To best absorb
their goodness, the seeds should be ground before enjoying: mix
a tablespoon into your breakfast yoghurt; add a little to bakes and
desserts; or stir into smoothies.
• Fennel seeds are the dried ‘fruit’ of the Florence fennel plant.
They are yellowish or green and highly aromatic with an aniseed-like
flavour. Fennel seeds are very effective for digestive problems and as
a mouth refresher. Make into a tea to overcome gas, cramps and acid
indigestion; use in moderation in stir-fries and casseroles; or sprinkle on
top of muffins.
Seeds of
success
Granola: 11⁄2 cups rolled oats
1 cup each: desiccated coconut,
raisins
1⁄2 cup each: pumpkin seeds,
sunflower seeds, slivered almonds
125g butter
1⁄4 cup canola oil
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
2 tablespoons each: brown sugar,
golden syrup, treacle
Trifle: 1 cup each: custard, cream
2 tablespoons icing sugar
2-3 cups strawberries, halved
To make the granola, preheat the
oven to 150°C.
Combine the rolled oats, coconut,
raisins, pumpkin seeds, sunflower
seeds and almonds in a large
bowl. Combine the butter, oil,
spices, sugar, golden syrup and
treacle in a saucepan. Heat,
stirring until the butter is melted.
Fold into the dry ingredients.
Spread evenly into a large baking
pan. Bake for about 30 minutes,
stirring occasionally, until golden
brown. Cool and crumble.
To make the trifle, place about
1⁄2-3⁄4 of a cup of granola in the
base of a serving bowl. Top with
half the custard. Cover with a
single layer of strawberries.
Whip the cream and icing sugar,
until thick. Place about half over
the berries. Top with more granola,
custard, berries and cream.
Garnish the top with berries and
sprinkle with granola. Refrigerate
until ready to serve – up to 8
hours. Serves 6.
Granola trifle with strawberries
Granola trifle with strawberries
125g butter
1⁄2 cup packed dark cane sugar
1 large egg, separated
1 teaspoon vanilla essence
1⁄2 cup each: plain flour, wholemeal
flour
6 tablespoons ground linseeds
1⁄4 teaspoon each: cream of tartar,
ground cinnamon, ground nutmeg
pinch salt
1⁄2 cup apricot jam
Preheat the oven to 180°C. Line a
baking tray with baking paper.
Cream the butter and a 1⁄4 cup of
the sugar until creamy, preferably
with an electric beater. Add the
egg yolk and vanilla and beat well.
Combine the flours, 2 tablespoons
of the ground linseeds, cream of
tartar, cinnamon, nutmeg and salt
in another bowl. Gradually add to
the butter mixture, beating well,
scraping down the side of the
bowl when required.
Place the egg white in a shallow
bowl. Whisk with a fork until
slightly fluffy. Combine the
remaining sugar and ground
linseeds and place on a plate.
Take tablespoons of the dough –
about 15g – and roll into balls. Dip
each one in the egg white then
roll in the linseed mixture. Place
on the prepared tray. Press your
thumb into the middle of each
biscuit. Fill with a little jam.
Bake for about 15-18 minutes.
Cool on a wire rack. Store in an
airtight container in a cool place.
Makes about 22.
Linseed thumbprint biscuits
4 tablespoons sesame seeds
1⁄2 cup each: couscous, boiling
water
3 each: cloves garlic, tomatoes,
spring onions
1⁄2 telegraph cucumber, peeled and
diced
1 cup packed parsley leaves, finely
chopped
1⁄2 cup mint leaves, finely chopped
salt and freshly ground black
pepper to taste
finely grated rind and juice 1
lemon, 1 orange
1⁄4 - 1⁄2 extra virgin olive oil
Lightly toast the sesame seeds in
a frying pan until lightly browned.
Place the couscous in a bowl
with the boiling water. Cover and
stand for 4-5 minutes, until the
water has been absorbed by the
couscous.
Meanwhile, crush the garlic, seed
and dice the tomatoes and chop
the spring onions. Place in a salad
bowl with the cucumber, parsley,
mint, seasonings and citrus rind
and juice. Add the couscous
and sesame seeds and mix well.
Drizzle with the oil before serving.
Serves 4.
Toasted sesame seed and couscous salad
1 litre milk
thinly-peeled rind 1 lemon, 1
orange
1 teaspoon fennel seeds, crushed
1 cinnamon stick
4 eggs
2 tablespoons each: sugar, flour,
cornflour
1⁄2 cup brown sugar
Bring the milk to boiling point in
a saucepan. Add the lemon and
orange peel, fennel seeds and
cinnamon stick.
Cover the pan and leave over low
heat to infuse for 15 minutes.
Meanwhile, whisk the eggs in a
bowl, until thick and light, then
whisk in the sugar, flour and
cornflour.
Strain the milk into the egg
mixture and stir with a whisk until
the mixture is smooth. Return
to the pan and bring to the boil.
Simmer gently for 3-5 minutes
until thickened and the flour is
cooked – whisk constantly.
Transfer the custard to a 1.5 litre,
shallow baking dish to form a layer
about 2.5cm deep. Refrigerate
until cool or up to one day.
To finish, heat the grill to high.
Sift the brown sugar evenly over
the top of the custard. Carefully
glaze it under the grill for several
seconds, until the sugar forms a
crust. Alternatively, use a culinary
blow torch to sizzle the top.
Great served with fresh berries.
Serves about 6.
Citrus, cinnamon and fennel seed custard
with
JAN BILTON
The granola recipe makes 6-7 cups. Only about 2 are used in the trifle. Store the leftover in an airtight jar for
breakfasts.
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